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The Spoils of War: It’s time to plan ahead for all of the delicious seasonal meals that will interrupt your workout routines
  Jade Monfills, “Miss Texas International 2009” demonstrates the correct technique for performing the exercise “Tricep Dips.”


Jade Monfills, “Miss Texas International 2009” demonstrates the correct technique for performing the exercise “Tricep Dips.”


Tricep Dip directions

The winter months can come and go with amazing speed. Before you know it, it’s time for spring break and the prom. Now is the time to start getting your body in great shape for these much anticipated events. In the past, I have written many articles about exercises to help tone your body. I’ve written about cardio training to help burn away fat, and nutrition guidelines to insure you do not put the fat back on that you worked so hard to get off. In this issue, I would like to talk about something you come in contact with every day... water. Yes, water is an extremely important part of a total fitness program. Of course, everyone knows that you must have water every day to survive; however, most people do not realize how important water can be in aiding with weight loss.

Here are just some of the important things to know about water and why it is so important that you drink enough each day:

  • Approximately 60% of your body weight is water.
  • If your body does not get enough water your body will have a tendency to retain water. When your body retains water it can make you look bloated and swollen.
  • When your body retains water, along with looking bloated or swollen, it can also increase your weight.
  • If you do not drink enough water you can become constipated. Not only is constipation unhealthy, it’s also very uncomfortable. Constipation can also give the appearance of a swollen abdomen.
  • Drinking enough water each day helps the liver metabolize stored fat for fueling your body when are performing aerobic training.
  • Drinking more water will help decrease those hunger pains.
  • Insuring that you drink enough water each day can help keep your skin moistened and healthy and also provides moisture for your nose and throat.
  • Water will also help protect your joints and bodily organs by forming a cushion around them.
  • Your entire body depends on water to function properly.
  • Drinking lots of water aids the body in flushing out unhealthy toxins, bacteria, and viruses that may be lurking in your system.
  • Dehydration—a lack of water can make you fatigued and sluggish.

As you can see, drinking enough water each day is extremely important for your weight loss and for keeping you healthy. For more than 20 years now I have been stressing to my clients how important it is to drink enough water daily. When I first design a fitness program for a new client, I always suggest that they drink 80 ounces of water a day. Remember, when you increase your exercise activity you also increase the amount of sweat your body produces. You will need the extra water to replace these fluids lost during your fitness training. For most people this recommendation works very well.

Occasionally, I will train a client who will need a little more or a little less than 80 oz. There are some medical conditions that may require that you limit your fluid intake. Please check with your doctor before beginning any new fitness/nutrition program. Also, please do not take this recommendation to the extreme. Too much of anything can be harmful. I recommend drinking cold water to insure it is absorbed into your system more quickly. Drinking cold water may help burn more calories too.

Now you have learned how important water can be for fitness trainig, improving your health, improving the way your body functions, and helping you lose body fat. If you follow this advice on a regular basis, I feel very confident that you will begin seeing better results from you fitness training. You should also begin to reap the benefits of a healthier lifestyle.


Mike Mauney is a personal fitness trainer certified by the National Federation of Professional Trainers. Mike specializes in personal fitness training for women of all ages. For more than 18 years, he has been training dancers, models, cheerleaders and pageant and swimsuit contestants of all ages and competition levels (local, state, national and international). His daughter, Michelle Mauney-Lowery, was Miss North Carolina USA 1995. Some of Mike’s training credits include: Miss USA 2005 Chelsea Cooley, Miss Teen USA 2004 Shelley Hennig, Mrs. International 2004 Tammy McDonald, Miss USA 2003 Susie Castillo, Mrs. International 2002 Tonya Matney, Miss United States World 2001 Carrie Stroup, Mrs. United States 1999 Janice Ward, Miss Teen USA 1998 Vanessa Minnillo and Mrs. America 1994 Keyna Baucom. His web site is


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